Tuesday 7.16.2019

“FITNESS” & "PERFORMANCE"

A. Three sets of:Barbell (Back-Racked) Reverse Lunge x 6-8 reps each leg @ 3011Rest 45-60 secondsReverse Snow Angels x 12-15 reps @ 2020Rest 45-60 secondsSide Plank x 30-40 seconds each sideRest 45-60 secondsB. For time:750 Meter Row100 Air Squats75 Kettlebell Swings (24/16kg)50 Front-Racked Kettlebell Walking Lunges (switch whenever you want)

"BURN"

warm-up:Tabata x 3 rounds (6 minutes total):Russian Step-Ups (left)Russian Step-Ups (right)Bear CrawlsBroad JumpsThen…1 minute Bike @80-85%Rest 30 secondsx 6 rounds (9 minutesthen…9 minutes @ strength-based pace (or 4-5 rounds) of:16 Alternating Leg V-Ups (touch with both hands)12 DB Split Squats (6 each leg)9 DB Curlsthen…6 minutes @ very high effort:12 Dumbbell Plank Rows or 4-6 Pull-ups9 Tuck Jumps6 Burpees

“ENDURANCE”

7 Minute Row7 Minute Bike7 Minute Run or Ski(All at 70% effort)+Rest 4 minutes+5 Minute Row5 Minute Bike5 Minute Run or Ski(All at 75% effort)+Rest 3 minutes+3 Minute Row3 Minute Bike3 Minute Run or Ski(All at 80% effort)